Sorghum grain
Nutrition facts per 3.5 oz (100 g) and per 1 cup · Cereal Grains and Pasta
3.5 oz (100 g) of Sorghum grain provides 329 calories, 10.6 g protein, 3.46 g fat and 72.1 g carbohydrate (6.7 g fiber). Per 100 g it is high in Magnesium (39% DV), Copper (32% DV), Thiamin (B1) (28% DV), Vitamin B6 (26% DV), Dietary fiber (24% DV).
Protein 12%Fat 9%Carbohydrate 80%
Calculated from the grams above at 4 calories/g for protein and carbohydrate and 9 calories/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
Quick answers
How many calories are in 1 cup of sorghum grain?
1 cup (6.8 oz, 192 g) of Sorghum grain has 632 calories. Per 3.5 oz (100 g): 329 calories.
How much protein is in 1 cup of sorghum grain?
1 cup (6.8 oz, 192 g) has 20.4 g of protein. Per 3.5 oz (100 g): 10.6 g.
How many carbs are in 1 cup of sorghum grain?
1 cup (6.8 oz, 192 g) has 138.4 g of total carbohydrate, including 12.9 g of fiber, so about 125.5 g of net carbs. Per 3.5 oz (100 g): 72.1 g carbohydrate and 6.7 g fiber.
How much fat is in 1 cup of sorghum grain?
1 cup (6.8 oz, 192 g) has 6.6 g of fat, of which 1.2 g is saturated. Per 3.5 oz (100 g): 3.5 g.
Sugar, sodium and minerals in 1 cup of sorghum grain
Per 1 cup (6.8 oz, 192 g):
- Total sugars: 4.9 g
- Sodium: 3.8 mg, 0% DV
- Potassium: 697 mg, 15% DV
- Iron: 6.5 mg, 36% DV
- Calcium: 25 mg, 2% DV
What is sorghum grain high in?
Per 1 cup (6.8 oz, 192 g):
- Magnesium: 317 mg, 75% DV
- Copper: 0.5 mg, 61% DV
USDA values for this exact food, scaled to the serving. % DV uses FDA Daily Values. Sugar is total sugars: USDA does not separate added sugar for this food.
What stands out
- Magnesium: 165 mg per 3.5 oz (100 g) — 39% of the Daily Value. Other top sources →
- Copper: 0.28 mg per 3.5 oz (100 g) — 32% of the Daily Value. Other top sources →
- Thiamin (B1): 0.33 mg per 3.5 oz (100 g) — 28% of the Daily Value. Other top sources →
- Vitamin B6: 0.44 mg per 3.5 oz (100 g) — 26% of the Daily Value. Other top sources →
- Dietary fiber: 6.7 g per 3.5 oz (100 g) — 24% of the Daily Value. Other top sources →
- Phosphorus: 289 mg per 3.5 oz (100 g) — 23% of the Daily Value. Other top sources →
- Niacin (B3): 3.69 mg per 3.5 oz (100 g) — 23% of the Daily Value. Other top sources →
- Selenium: 12.2 mcg per 3.5 oz (100 g) — 22% of the Daily Value. Other top sources →
Before you use this number
- This number is not what your body gets. Plant foods contain only non-heme iron, which is absorbed far less readily than the heme iron in meat, seafood and poultry. Absorption runs about 14–18% from mixed diets that include meat, seafood and vitamin C, and 5–12% from vegetarian diets. Vitamin C and meat eaten in the same meal raise it. Phytate in grains and beans, and polyphenols in foods such as spinach, lower it. Calcium is unusual in lowering absorption of both forms. Evidence: iron-18 · iron-04 · iron-05 · iron-06 · iron-19
- High-dose zinc supplements can cause copper deficiency. This applies to supplements, not to food. People who regularly take high doses of zinc, or use large amounts of zinc-containing denture cream, can develop copper deficiency, because zinc inhibits copper absorption. Evidence: cu-04
Energy and macronutrients
| Nutrient | per 3.5 oz (100 g) | per 1 cup (192 g) | % DV per 1 cup |
|---|---|---|---|
| Energy | 329 kcal | 632 kcal | |
| Protein | 10.6 g | 20.4 g | 41% |
| Total fat | 3.46 g | 6.64 g | 9% |
| Saturated fat | 0.61 g | 1.17 g | 6% |
| Monounsaturated fat | 1.13 g | 2.17 g | |
| Polyunsaturated fat | 1.56 g | 2.99 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 72.1 g | 138.4 g | 50% |
| Dietary fiber | 6.7 g | 12.9 g | 46% |
| Sugars (total) | 2.53 g | 4.86 g | |
| Water | 12.4 g | 23.8 g |
Vitamins
| Nutrient | per 3.5 oz (100 g) | per 1 cup (192 g) | % DV per 1 cup |
|---|---|---|---|
| Vitamin A (RAE) | 0 mcg | 0 mcg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 0.5 mg | 0.96 mg | 6% |
| Vitamin K | — mcg | — | |
| Thiamin (B1) | 0.33 mg | 0.64 mg | 53% |
| Riboflavin (B2) | 0.1 mg | 0.18 mg | 14% |
| Niacin (B3) | 3.69 mg | 7.08 mg | 44% |
| Vitamin B6 | 0.44 mg | 0.85 mg | 50% |
| Folate | 20 mcg | 38.4 mcg | 10% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | — mg | — |
Minerals
| Nutrient | per 3.5 oz (100 g) | per 1 cup (192 g) | % DV per 1 cup |
|---|---|---|---|
| Calcium | 13 mg | 25 mg | 2% |
| Iron | 3.36 mg | 6.45 mg | 36% |
| Magnesium | 165 mg | 316.8 mg | 75% |
| Phosphorus | 289 mg | 554.9 mg | 44% |
| Potassium | 363 mg | 697 mg | 15% |
| Sodium | 2 mg | 3.84 mg | 0% |
| Zinc | 1.67 mg | 3.21 mg | 29% |
| Copper | 0.28 mg | 0.55 mg | 61% |
| Selenium | 12.2 mcg | 23.4 mcg | 43% |
Other entries for sorghum grain
| USDA entry | kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Sorghum grain, white, pearled, unenriched, dry, raw | 338 | 10.2 g | 3.27 g | 74.9 g |
Per 100 g, from USDA FoodData Central (laboratory entries) and FNDDS (foods as eaten in the US dietary survey). They differ from this one in cut, part, pack, recipe or preparation, so we list them here rather than on separate pages.
More in Cereal Grains and Pasta
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 169716. Described in USDA as Sorghum grain; we shorten these names for readability and keep the original here. Values are per 3.5 oz (100 g) of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup" = 192 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labeling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd
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